TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.

Fresh Flow Fitness

Thu, 2 April 2026

Duration

45 minutes

Focus

Cardio and strength endurance

Equipment

Kettlebell, dumbbells, bodyweight, mat

⚡

Warm-Up Wave

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
2 minutes
3
Lateral Lunge to Reverse Lunge Flow
2 minutes
4
Bear Crawl to Crab Walk
2 minutes
5
Arm Swing to Squat
optional
🔥

Main Flow Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
Kettlebell Swing + Thruster
3 sets of 12 reps
2
Mountain Climber Twists
3
Standing Russian Twist
4
KB Renegade Rows
5
Plyo Lunges
optional
🔓

Advanced Flow Challenge

A challenge for advanced users

1
Single-leg Romanian deadlift
2
Kettlebell front rack march
3
Kettlebell clean + press
🚀

Finisher Blast

Format: Tabata (20 sec work / 10 sec rest x 8 rounds)

1
Jumping jacks
2
Burpees

Repeat if needed

🧘

Cool-Down Flow

1
Box Breathing
2
Child's Pose to Thread the Needle
3
Wall-Assisted Downward Dog
4
Optional Stretch - Seated forward fold
📋

Focus & Benefits

Brief summary: This workout combines cardio and strength exercises to improve overall fitness and endurance.

Pro Tip: Remember to stay hydrated throughout the day to support your fitness journey.

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